Resistance Training

Question 1

what is the difference between muscle strength, power and endurance?

Answer 1

strength - ability of the muscle to produce tension

endurance - ability to perform low-intensity, repetitive, or sustained activities for a prolonged period of time

power - amount of work produced by a muscle in a given time (related to strength and speed of contraction)

Question 2

Give an example of a daily activity that requires muscle power

Answer 2

standing up from a chair

stepping up stairs

Question 3

what type of training is most beneficial for someone post-surgery or after prolonged bedrest?

Answer 3

endurance training

Type 1 fibers atrophy fastest

Question 4

what happens to capillary and mitochondrial density of muscle with strength/endurance training?

Answer 4

strengh - no changes (might even decrease)

endurance - both increase

Question 5

what neural adaptations occur with strength/endurance training?

Answer 5

endurance - none

strength:

• increased number of motor units firing
• increased rate of firing
• increased synchronization of firing

Question 6

what metabolic adpations can occur with strength/endurance training?

Answer 6

in both types of training:

1. increase in ATP and PC storage
2. increase in myoglobin storage
3. increase in phospho-creatine kinase
4. increase in myokinase

Question 7

how long does it take to observe bone mineral density changes from weight bearing exerises?

Answer 7

9-12 months

Question 8

what impact does strength/endurance training have on body composition?

Answer 8

both decrease body fat % and improve tensile strength of tendons, ligaments, and fascia

only strength training increases lean body mass

Question 9

what does FITT stand for?

Answer 9

Frequency

Intensity

Time

Type

Question 10

what is the overload principle?

Answer 10

muscle must be challenged to perform at a level greater than it is accustomed to

it should be difficult

Question 11

What is the SAID principle?

Answer 11

Specific Adaptations to Imposed Demands

adaptive effects of training are highly specific to training method employed

Question 12

how quickly can detraining occur?

Answer 12

1-2 weeks after stopping an exercise

even faster if on bedrest

Question 13

what is the transfer/overflow principle?

Answer 13

describes any potential carry over of the effects of one exercise into other exercises or activities

directly contrasts the SAID principle. We prefer the SAID principle

Question 14

List factors that can influence a muscle’s ability to produce tension

Answer 14

1. cross section size and muscle
2. fiber arrangement and length
3. fiber type distribution of muscle
4. length tension relationship at time of contraction
5. recruitment of motor units
6. frequency of motor unit firing
7. type of contraction

Question 15

list common signs of muscle fatigue

Answer 15

1. pain or cramping of the muscle
2. tremors of the contracting muscle
3. unintentional slowing of performing reps
4. active movements become jerky
5. unable to complete appropriate movement pattern through full ROM against same level of resistance
6. use of substitution strategies

Question 16

Give some general guidelines for children and muscle performance training

Answer 16

1. don’t make it formal, keep it fun
2. encourage daily physcial activity with focus on aerobic exercise over strengthening
3. encourage weight bearing exercises such as jumping, push ups 3 days a week
4. emphasize multi-joint, functional movements
5. increase weight by no more than 5% at one time

Question 17

what is the most important thing to remember with older adults and muscle performance training?

Answer 17

do not underdose strength training!!

estabilish a baseline first and than work from there

Question 18

why is a Valsava maneuver dangerous?

Answer 18

it increases intra-abdominal and intra-thoracic pressure which can lead to an overall abrupt incresae in BP

Question 19

what is DOMS?

Answer 19

delayed onset muscle soreness

comes on 12-24 hrs after cessation of exercise; peaks at 48-72 hrs; subsides after 2-3 days

Question 20

what are the S/S of DOMS?

Answer 20

1. tenderness to palpation
2. increased soreness with stretching or contraction of involved muscle
3. muscle stiffness
4. decreased ROM during the course of muscle soreness
5. decreased muscle strength

Question 21

What are precautions and concerns with resistance training and someone with osteoporosis?

Answer 21

1. Be aware of potential pathological fractures that can occur at the wrists, hips, ribs and vertebrae most commonly
2. Form, compensation, substitutions must be monitored
3. Start at 40-60% of 1 RM and then increase from there up to 60-80%
4. Avoid high intensity exercise depending on severity of OA
5. Avoid jumping, quick turns or compression of the spine
6. Avoid weighted torsional type movements around the hip
7. Screen for fall risk!